Health and Wellness Seminars
Eye-opening sessions to help busy professionals conquer Hidden Stress and elevate performance
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When your employees are healthy, so is your business.
Whether you need to jumpstart your organization’s health with an individual seminar or you’re looking to build a comprehensive wellness program for your team, we’ve got you covered.
Available online or in person, our Stress and Wellness Seminars take a modern approach to health and wellness, inspiring today’s busy professionals with the proven knowledge and realistic tools they need to conquer Hidden Stress, take control of their health outcomes, and achieve the health and mindset necessary to play full out – at home and at work.
All programs include replays; one-click registration process; automated session reminders; customized email templates to announce events; confidential pre-event question form, and reporting and analytics. For ongoing wellness education, consider a Seminar Series or The Vitality+ Wellness Program.
SCHEDULE A CALL TODAY“I would recommend Nicole to any organization that wants to support their employees on a journey to improved physical and mental health.”
Let’s Talk About Stress
For most people, financial pressure, tight deadlines, or relationships immediately come to mind as sources of stress. But today’s busy professionals add stress to their bodies and minds in other ways too. In this thought-provoking presentation, Nicole takes a strategic and innovative approach to health and habit change, helping you identify which of the Top 10 Hidden Stressors are sabotaging your physical, mental, and emotional health – without you even knowing it. You’ll walk away understanding why it’s imperative that today’s busy professionals prioritize Hidden Stress in order to get results, manage day to day stress, and optimize their health.
Train Your Brain for Habit Change
How long does it take to change habits? How do I change my habits if I have no will power? And how do I change my habits long term? These are common questions when it comes to transforming behaviour.
In Train Your Brain for Habit Change, Nicole takes a fresh approach to behaviour change, helping you discover why the old school habit change model doesn’t work, why getting results requires a shift in thinking, and why transforming your behaviour to transform your life doesn’t have to be an insurmountable feat.
Food Fiction
The Mind Games of Exercise
For decades, society has underestimated the value of exercise, believing that its benefits are limited to burning calories or creating a better looking body. Ironically and sadly, these misconceptions are making us sick, fat and stressed out.
Incorporating over 30 years of experience as a dancer, personal trainer, fitness instructor, pilates coach, marathon runner, and reformed calorie-counting over-exerciser, Nicole introduces The 360 Rule™️, a simple formula that demonstrates how today’s busy professional can follow a realistic, effective, and efficient fitness routine to reduce stress, optimize brain health, boost immunity, and get results.
“Nicole is an excellent presenter and incredibly engaging with the audience.“
The 7 Sleep Factors
Whether you struggle to get to sleep, stay asleep, or wake up feeling rested, you’ve likely realized that not getting enough rest can affect your stress levels, mood, and other aspects of your physical and mental health. But this doesn’t mean you need to rely on drugs or quick fixes to get the restorative sleep that is essential to optimal health.
In this informative, evidence-based, and eye-opening presentation, Nicole reveals the seven factors that contribute to a restful sleep, while providing practical solutions to help you create and maintain a sleep routine that reduces stress on your body and mind.
Choose Stillness Over Illness
Although today’s fast paced lives have us convinced that always doing something means we’ll get more done, our addiction to multi-tasking, rushing, and being on the go is not just decreasing productivity, it’s negatively impacting our health – adding stress, overloading the nervous system, lowering IQ, increasing anxiety, imbalancing hormones, impairing memory, and more.
In Choose Stillness Over Illness, Nicole simplifies the science of stress and stillness, provides realistic suggestions for how to break the seemingly impossible habit of slowing down, and explains why optimal health, mindset and productivity is not linked to action, but is, instead, rooted in our ability to be still.
Failure to Focus
If you find it hard to focus or pay attention, you’re not alone. But before you reach for medication to control your train of thought, take comfort knowing that you have more power over your mind than you might think.
In Failure to Focus, Nicole explains why our inability to stay focused is one of the leading health complaints, making us unhealthy, unproductive, and stressed out.
Packed with evidence-based advice, you’ll walk away empowered with knowledge, motivated by realistic suggestions, and inspired by your ability to train your brain to focus.
Overcoming Overthinking
Are you an over thinker? If you are, you’re not alone. In our personal and professional lives, analysis is necessary. But over analysis – the act of rumination, worrying, or being ‘stuck in your head’ – can affect your nervous system, imbalance hormones, and have a negative impact on your physical, mental and emotional health.
It is, however, a habit that can be broken.
Combining science with mindfulness, Nicole presents a unique approach to overcoming overthinking – one that can improve your health and mood, develop your ability to be more present and productive in life, and help you master an invaluable skill – the ability to listen to your innate intuitive sense.
The Power of Purpose
Have you ever considered that a purpose, a sense of direction, and a clearly defined vision could influence your health?
Presenting leading edge content and advice, Nicole uses The Hidden Stress Framework, client research, and scientific evidence to demonstrate that a higher sense of purpose in life is associated with less stress and anxiety, better sleep and mood, and reduced risk of chronic disease, drug use, and mortality.
By the end of the hour, you’ll discover that getting and staying healthy starts by designing a life you love and living that life – on purpose.
Your Social Network: Why You Need It, When You Don’t
Have you ever considered that your social network could be good for your health, helping to reduce stress and your susceptibility to serious disease?
But research proves that it’s not about the quantity of people in your circle. Instead, it’s about quality.
In this presentation, Nicole explains why lack of social connection is part of The Hidden Stress Framework, and what you need to consider to ensure that your relationships and social network are improving your health, not hindering it.
“Partnering with Nicole Porter was one of the best decisions we made for our staff.”
Energy: Recovering Your Most Valuable Resource
Feeling tired in the morning, mid afternoon, after dinner, or all day long is a common complaint. In fact, low energy or fatigue is one of the top 5 symptoms related to Hidden Stress. Unfortunately, it’s also common to reach for food, drink or medications that promise to give us the boost we need to be productive, motivated and even manage stress.
But just because something is common doesn’t mean it’s right. These short-term fixes to increase energy are negatively affecting our long-term health.
In this presentation, Nicole passionately explains how Hidden Stress is draining your energy, highlights the most commonly overlooked habits that are keeping you tired, and provides realistic and proven solutions that can help you recover this valuable resource – starting today.
Good Food, Good Mood.
Did you know that what you eat affects how you think, how you feel, and how you manage stress?
In this thought-provoking, evidence-based presentation, Nicole explains why the billions of cells in your brain must be fuelled with proper nutrition in order to optimally function, and how nutritional stress plays a key role in today’s growing mental health challenge.
You’ll walk away understanding how the food you eat affects your brain, how the health of your brain affects your physical and mental wellness, and which foods to consume (or not) in order to best manage your mood and mindset.
The Stress Less Routine
A routine isn’t only necessary to maintain a healthy lifestyle. It’s also a means of reducing stress, and creating the balance and predictability that your body and brain need to thrive.
But then what is the ideal routine? And how do you adjust it to accommodate a work schedule that might be on site, at home, hybrid, in transit, or in shifts?
Loaded with practical advice, this factual presentation demonstrates the ideal stress-reducing routine, demonstrating how, when and why you can integrate small things every day to free yourself from physical, mental, and emotional stress.
Available as a Seminar or Workshop.
The Perfection Paradox
We live in an all-or-nothing society, especially when it comes to health. We think we need to cut calories to lose weight. We think we need to work out for a certain length of time to get the body we want. We think we need to be perfect to get results.
But the irony is that this misguided quest for perfection isn’t just keeping us from reaching our health and wellness goals. It’s making us unhealthier – physically, mentally, and emotionally – than we’ve ever been.
In this thought-provoking session, Nicole provides realistic, effective and evidence-based advice for the most common scenarios where today’s busy professionals hinder their progress, and explains why the only way to get results is to break the habit of pursuing perfection.
Your Brain on Stress
Stress is inevitable, but how it impacts your brain can mean the difference between thriving and burnout. In this eye-opening presentation, you’ll explore the science behind stress and its effects on cognitive function, memory, focus, and emotional well-being. Learn how chronic stress rewires your brain, disrupts productivity, and undermines health. More importantly, discover practical strategies to protect and optimize your brain under pressure. Whether you’re managing deadlines, juggling responsibilities, or navigating life’s challenges, this session will empower you with the tools to transform stress from a health hazard into a performance enhancer.
Your Brain on Food: The Science of Smarter Eating
When it comes to nutrition, it’s common to assume that the sole benefit of ‘eating better’ is to lose weight or change our physical appearance. But the 3 pounds of matter between your ears is also impacted by what you eat. Made of protein, fat, carbs and water, your brain is responsible for everything you do, think, and feel, and like a luxury vehicle, it’s imperative that you fuel it properly.
In Your Brain on Food, Nicole incorporates over 30 years of nutrition research, client results, and personal experience to help participants understand why what’s good for the body is also good for the brain. Whether you struggle with stress, anxiety, brain fog, your weight, or other physical or mental health complaints, you’ll walk away with a fresh and informed outlook on what, when, where and why you eat, not just for the sake of your body, but also for the sake of your brain.
“Your session was outstanding and I’m grateful that our colleagues from across the country had the opportunity to learn from you.”
Intuition at Work
In a world driven by data and logic, the power of intuition is often overlooked—but it’s a vital tool for decision-making, well-being, and success. Intuition at Work explores the science behind trusting your gut and its profound impact on both personal and professional life. Discover how intuition influences your brain, body, and health, and why it’s crucial for navigating complex workplace challenges. This seminar offers practical techniques to recognize and harness your intuitive signals, improving clarity, creativity, and confidence in decision-making. Learn to balance intuition with analysis and unlock a new dimension of health and workplace performance.
The Craving Connection
Whether you have them mid afternoon, after dinner, or all day long, cravings represent imbalance in the body. And if there’s imbalance inside your body, you’re exposing it to unnecessary stress that is sabotaging your results and keeping you from feeling your best.
In this highly informative presentation, Nicole provides unique insight into how cravings are related to food, dieting, exercise, sleep, and emotional or mental stress. You’ll also learn The Cheat Principle™️, a proven set of realistic guidelines for how to stay healthy and have fun – without feeling guilty. The ultimate goal? That your addiction to sugar or salt is replaced with an addiction to feeling awesome – every single day.
Winning the Weight Loss Game
At any given time, 8 out of 10 people say they’re on a diet to lose weight. But is dieting really the key to weight loss, or is it just making us sick and fat?
In this forward-thinking, no nonsense, information-packed seminar, Nicole brings over 30 years of experience in nutrition, fitness, and Hidden Stress to share her top suggestions on how to win the weight loss game. Participants will discover why diet and exercise trends are sabotaging their results, which habits are too often overlooked and undervalued when it comes to weight management, and that losing weight (and keeping it off) doesn’t have to be a stressful, overwhelming, and impossible feat.
What the Gut?!
Gut health might seem like it’s just a trend, but it’s always been an imperative component of optimal health, affecting immunity, disease, mental health, and the trillions of cells that make up our body and brain.
The real trend, however, is that when we struggle with symptoms that suggest our gut is not functioning, we tend to believe that specific foods and supplements will fix the problem.
In this presentation, Nicole combines her expertise as an award-winning Nutritionist and Stress Expert to explain why the specific factors and habits that must be considered in order to have a digestive system that supports a healthy body and mind.
Good Stress, Bad Stress, Hidden Stress
Not all stress is created equal. Some stress can fuel your success, while other stress quietly undermines your health and performance. In this seminar, we’ll break down the science of stress—how to harness the good, mitigate the bad, and uncover the hidden stressors you didn’t even realize were holding you back. Learn practical strategies to transform how to manage ‘conventional’ stress and discover how the right balance can supercharge your productivity, focus, and well-being. If you’re ready to use it to your advantage, this seminar is your next power move.
A Manager’s Guide to The Mental Health Pandemic
Mental Health has always been an important subject, but in light of how the pandemic and stress levels affected the workplace, the need for understanding and support from management is imperative.
In this thoughtful and solution-oriented session, Nicole reveals how the hidden stressors linked to anxiety, depression and other mental health disorders can also provide multiple opportunities for leadership teams to not only attract and retain healthy and happy team members, but create a higher performing business as a result.
Screen Shot: The Hidden Cost of Excessive Screen Time
In today’s digital age, our screens are essential but come at a cost. “Screen Shot” delves into the profound impact excessive screen time has on brain health, memory, focus, and mood. This seminar uncovers how constant screen exposure overstimulates the brain, disrupts sleep, and fuels stress, leading to physical and emotional exhaustion. Gain practical strategies to reclaim your focus, enhance your well-being, and find balance in a screen-saturated world. Whether for work or leisure, discover how small changes can make a big difference in protecting your brain and body from the unseen toll of modern technology.
The Multitasking Myth & The Illusion of Efficiency
For years, multitasking was praised as the ultimate productivity tool, but the truth is far from empowering. This seminar uncovers the hidden costs of trying to do it all: impaired memory, reduced focus, diminished intelligence, and long-term damage to brain health. Learn how multitasking overstimulates the brain, increases stress, and undermines your ability to think clearly and creatively. Explore science-backed strategies to break the cycle, embrace single-tasking, and harness your full cognitive potential. If you’re ready to boost your focus, protect your health, and reclaim your peace of mind, this seminar will show you the way forward.
Healthy Her: A Modern Guide to Women’s Health
Forget the fluff, fads, and empty promises. This seminar is for driven, no-nonsense women ready to cut through the wellness noise and take control of their health and performance. We’ll dive into the science-backed strategies you need to thrive at work, at home, and in life—without the gimmicks. Learn how to optimize your energy, master stress, and build resilience so you can dominate your goals and feel amazing while doing it. This is about actionable insights, real talk, and empowering you to be the unstoppable force you were meant to be.
The Morning Edge: Start Strong, Stress Less, Perform Better
Unlock the power of mastering your mornings to manage stress, boost your health, and enhance your performance. This seminar is designed for busy professionals who want realistic, effective tools and proven strategies to transform their mornings into a foundation for success. Whether you’re looking to improve productivity, boost well-being, or achieve your peak potential, you’ll walk away with a morning blueprint that cultivates focus, builds energy, and equips you with practical, actionable habits to transform your mornings – and your life.
Keeping Calm Through The Holiday Chaos
‘Tis the season of love, joy, and laughter, mixed with anxiety, expectations and stress. But instead of letting the holiday antics push your mental and physical boundaries, let’s use this potentially stress-inducing season as a chance to thrive – not just survive. In this 60-minute seminar, you’ll learn 5 realistic, practical, and unexpected strategies to help keep you calm, cool and collected through the holiday chaos – and set you up for stress-reducing success in the New Year.